Let’s bust a myth right out of the gate: age alone doesn’t naturally drain your energy. The belief that you’re destined to feel less vibrant as you age is something I encourage everyone to let go of. Instead, age-related changes in energy stem from a loss of efficiency in how our bodies function, not an unavoidable decline. Think of it this way: just like a classic car, our bodies may need more regular attention as the years go by. With the right care they can still run beautifully.
For women, perimenopause and menopause bring hormonal fluctuations that can exacerbate energy dips. Falling oestrogen and progesterone levels can disrupt serotonin production (affecting mood) and melatonin (affecting sleep quality). When you add symptoms like hot flashes and brain fog to the mix, it’s easy to see why many women feel perpetually drained. The key here is understanding that these feelings are often tied to lifestyle and hormonal shifts, not age itself.
The Biggest Energy Drains: Stress, Poor Sleep and Caffeine Dependence
A significant energy issue arises when women don’t adapt their routines to match their evolving hormonal landscape. Perimenopause often feels like an orchestra suddenly playing out of sync. The resulting stress puts the body in a perpetual “fight or flight” mode, with elevated cortisol and insulin levels. This state leads to sugar cravings, energy highs and lows and a diminished ability to handle stress.
Adding fasted workouts, high-intensity exercise, insufficient protein, or over-reliance on caffeine can worsen this cycle. These habits amplify stress hormone production, further compromising sleep, mood stability and energy.
Nutritional Shifts to Boost Energy
Balancing blood sugar and creating a sense of security in the body are crucial for sustaining energy. Here are my top tips:
- Protein Prioritisation: Start the day with filling, energy-boosting proteins like grilled poultry or meat. Opt for lighter proteins like fish or eggs at dinner to aid digestion and promote restful sleep.
- Root Vegetables Over Grains: Incorporate fibre-rich options like potatoes, carrots, or squash. These stabilise hunger and regulate blood sugar without the sharp spikes associated with refined carbs.
- Cooked Veggies for Digestion: Cooked vegetables are easier to digest and more nutrient-dense than raw salads, which can sometimes cause bloating or discomfort.
- Smart Fats: Choose whole-food fats like nuts, seeds and avocados. These are more satiating and nutrient-packed than oils and dressings.
Avoid fasting schedules or low-carb diets, which can make symptoms worse. Instead, aim for three balanced meals with no grazing between. If you need an afternoon snack of course have one, but make it a considered choice not picking at random things.
Quick Fixes for Afternoon Slumps
Afternoon energy crashes often stem from a misaligned morning routine. To set the stage for sustained energy:
- Hydrate first thing with water and electrolytes.
- Ease into the day with light movement like yoga, pilates or a walk.
- Eat a protein and fibre-rich breakfast before consuming caffeine.
Switching from coffee to ceremonial cacao can also help. It gently stimulates the brain without overstressing the adrenals and promotes steady mental clarity. See this post for how to prepare cacao.
Energy-Boosting Movements
The best “exercise” is movement that feels accessible and enjoyable. Resistance exercises are excellent for boosting energy and mood by stimulating metabolic and hormonal benefits. Here’s a simple plan:
- Commit to 15-30 minutes of gentle morning movement, such as pilates or yoga.
- Add 10-15 minutes of activity after meals to stabilise blood sugar and support digestion, whether that’s a walk, bodyweight exercises, or even a mini dance session.
For those battling extreme fatigue, take time to reset with restorative poses like lying on your back with feet elevated.
Supplements to Support Energy and Well-Being
Here are some key supplements to consider:
- Creatine: Improves cognitive function, energy and muscle mass, while protecting bone density.
- Electrolytes: Combat salt cravings and dry mouth while stabilising energy.
- Collagen: Enhances skin, joints and sleep quality.
- CBD Oil: Smooths hormonal fluctuations, boosts resilience to stress and promotes restful sleep.
Depending on symptoms, additional options like 5-HTP, chromium, cinnamon and adaptogenic herbs can provide targeted support. See Linked Resources for suggestions.
If you’re struggling with fatigue, remember: this isn’t your new normal. It’s a signal from your body that it needs a bit more care. Be kind to yourself, adjust your habits and seek medical advice if needed. And above all, trust that with the right support, your energy can return stronger than ever.
